Marathon Prep Plan

Before we get into the specifics, remember these rules for every single running session:

Warm-Up (Mandatory): Start with 5-10 minutes of brisk walking, followed by dynamic stretches like leg swings, butt kicks, and high knees. Never run on cold muscles.
- Why is warm up important
Cool-Down (Mandatory): End every run with 5-10 minutes of slow walking to bring your heart rate down gradually. Follow this with static stretching, holding each stretch for 30 seconds (quads, hamstrings, calves, glutes).
Heart Rate for Easy/Long Runs: Your primary goal on these runs is to stay in Zone 2. Use the MAF 180 Formula to guide you:
Max Aerobic Heart Rate≈180−Your Age
(For example, if you are 30 years old, your target heart rate should remain below 150 bpm). It is completely normal to have to run very slowly or take walk breaks to keep your heart rate this low, especially at the beginning. This is how you build an aerobic base.
Effort Levels (RPE - Rate of Perceived Exertion on a 1-10 scale):
Easy/Long Run: RPE 3-4/10. You can easily hold a full conversation.
Tempo Run: RPE 6-7/10. "Comfortably hard." You can speak a few words, but not full sentences.
Interval Run: RPE 8-9/10. A very hard effort where you can only speak one or two words.

Since your plan starts now, let's get you going this weekend to set a baseline.

Saturday, Sep 13th: First Long Slow Run (LSR)
Distance: 5 km
Goal: Complete the distance comfortably. Focus 100% on keeping your heart rate in Zone 2. Walk whenever you need to. This run is about time on your feet, not speed.

Monday PM: Easy Run. 30 minutes at a very low heart rate (Zone 2).
Wednesday PM: Quality Run (Intervals). After warm-up, run 4 x 400m at a hard effort (RPE 8-9). After each 400m, recover with a 400m slow jog or walk.
Thursday PM: Easy Run. 30 minutes at a very low heart rate (Zone 2).
Saturday: Long Slow Run (LSR). 6 km. Keep the effort easy and conversational (Zone 2).

Monday PM: Easy Run. 30 minutes in Zone 2.
Wednesday PM: Quality Run (Tempo). After warm-up, run for 15 minutes at a "comfortably hard" tempo pace (RPE 6-7).
Thursday PM: Easy Run. 30 minutes in Zone 2.
Saturday: Long Slow Run (LSR). 8 km. Remember to keep it slow and steady.

Monday PM: Easy Run. 30 minutes in Zone 2.
Wednesday PM: Quality Run (Intervals). After warm-up, run 5 x 400m at a hard effort (RPE 8-9), with a 400m slow recovery jog/walk between each.
Thursday PM: Easy Run. 30 minutes in Zone 2.
Saturday: Long Slow Run (LSR). 6 km. This is a Cutback Week. The reduced distance helps your body recover and adapt.

Monday PM: Easy Run. 35 minutes in Zone 2.
Wednesday PM: Quality Run (Tempo). After warm-up, run for 15 minutes at tempo pace (RPE 6-7). We keep this the same as last time to support the cutback week's recovery.
Thursday PM: Easy Run. 35 minutes in Zone 2.
Saturday: Long Slow Run (LSR). 10 km. A big milestone! Focus on a steady, easy pace.

Monday PM: Easy Run. 35 minutes in Zone 2.
Wednesday PM: Quality Run (Intervals). After warm-up, run 6 x 400m at a hard effort (RPE 8-9), with 400m slow recovery between each.
Thursday PM: Easy Run. 35 minutes in Zone 2.
Saturday: Long Slow Run (LSR). 12 km.

Monday PM: Easy Run. 35 minutes in Zone 2.
Wednesday PM: Quality Run (Tempo). After warm-up, run for 20 minutes at tempo pace (RPE 6-7).
Thursday PM: Easy Run. 35 minutes in Zone 2.
Saturday: Long Slow Run (LSR). 14 km. On these longer runs, consider carrying a small water bottle.

Monday PM: Easy Run. 35 minutes in Zone 2.
Wednesday PM: Quality Run (Intervals). After warm-up, run 7 x 400m at a hard effort (RPE 8-9), with 400m slow recovery between each.
Thursday PM: Easy Run. 35 minutes in Zone 2.
Saturday: Long Slow Run (LSR). 10 km. Another Cutback Week to absorb your training and prevent injury.

Monday PM: Easy Run. 30 minutes in Zone 2. We shorten these slightly to focus on the big runs.
Wednesday PM: Quality Run (Tempo). After warm-up, run for 20 minutes at tempo pace (RPE 6-7).
Thursday PM: Easy Run. 30 minutes in Zone 2.
Saturday: Long Slow Run (LSR). 16 km. This is a great time to test any race-day nutrition (like an energy gel) to see how your stomach handles it.

Monday PM: Easy Run. 30 minutes in Zone 2.
Wednesday PM: Quality Run (Intervals). After warm-up, run 8 x 400m at a hard effort (RPE 8-9), with 400m slow recovery between each.
Thursday PM: Easy Run. 30 minutes in Zone 2.
Saturday: Long Slow Run (LSR). 18 km. Your Peak Week run! This is the longest run of your training. Completing this will give you all the confidence you need for race day.

The goal this week is to reduce volume significantly to let your body rest, recover, and be at 100% strength for race day.

Monday PM: Easy Run. 25 minutes in Zone 2.
Wednesday PM: Quality Run (Light Intervals). After warm-up, run 3 x 400m at a moderate-hard effort (RPE 7-8). The goal is just to keep your legs feeling fresh, not to build fitness.
Thursday PM: REST or 20-min Easy Run. Listen to your body.
Saturday: Short Easy Run. 5 km. Very slow and relaxed.

Monday PM: REST.
Tuesday PM: Short Shakeout Run. 20 minutes very easy (Zone 2), with 2-3 short (30-second) bursts at your planned race pace just to feel light on your feet.
Wednesday PM: REST.
Thursday PM: REST. Focus on hydration and good food.
Friday PM: REST.
Saturday: REST. Lay out your race gear, eat a good dinner, and get to bed early.
Sunday, Nov 30th: RACE DAY! 21.1 km. Trust your training, start slow, and enjoy the experience! You've earned it.